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Having to get out of bed when you haven’t had a good quality sleep is a struggle. Sometimes you may not even sleep at all. To face work feeling lethargic, sick to the stomach and with pinpricks in your eyes is not a good start to the day.

Insomnia is caused by a state of mind; worry, anxiety, depression, and rumination are just a few of the reasons keeping you awake at night. It could also be that your partner is snoring.

Whatever the problem is, a lack of quality sleep can impair your mental health. Insomnia can aggravate mental states like stress, depression and anxiety. You start worrying about not sleeping and fall into a vicious cycle that can be difficult to escape.

Insomnia Effects Your Mood

The link between insomnia and depression – and vice versa – are well founded. However, even one bad night’s sleep can effect your mood.

Tiredness causes irritability and slows down your cognitive function. People that suffer sleepless night’s regularly will develop irritability, feelings of insecurity, low self-esteem, frustration and many other negative side effects caused by sleep deprivation.

In essence, a lack of quality sleep will ruin your life, both short-term and long-term. The long-term affects on your mental health will disrupt your ability to concentrate and negatively impact your work performance. Your relationship will probably suffer as well.

It’s important to have a good quality sleep, so if you do struggle with falling sleep, don’t take stimulants. First of all, stimulants do not provide you with a good quality sleep and you can be dependent on them.

For example, alcohol doesn’t aid sleep.Taking a nightcap or drinking heavily may help you fall asleep, but it also reduces rapid eye movement (REM) so you don’t sleep deeply.

Alcohol is also a diuretic and can cause you to wake in the night needing the toilet. You will also become dehydrated from sweating and possibly keep your partner awake because you’re snoring. Their annoyance is definitely going to change your mood!

Mental Health Benefits of a Good Night’s Sleep

The Sleep Foundation say that “sleep is a vital indicator of your overall health.” If you turn in a good quality sleep every night, you stay in better health and live longer.

Researchers found that people with mental health problems are more likely to suffer from insomnia. In turn, sleep deprivation worsens mental health.

When you have a good quality deep sleep, the body temperature drops, the muscles relax and your heart rate slows down. The physiological changes are believed to boost the immune system.

Sleeping also plays a part in the mind’s ability to consolidate and organise information, and thus improves memory. On the flip side, a bad night’s sleep impairs your memory.

Although scientists are still trying to thread the pieces together, they have discovered that sleeplessness increases the amount of neurotransmitters and stress hormones which causes emotional responses to become unregulated and ultimately impair your capacity for rational thinking.

Getting a good night’s sleep cannot be underestimated. If you are struggling to sleep because of worry, anxiety or depression, look into ways of controlling your mental state. A sleeping aid may even be the answer to help your mind relax.

There are two things a bed is great for; sleep and sex. However, snoring can disturb both and ruin bedtime treats for you and your partner.

A lack of sleep not only causes tiredness and makes you cranky, it can also interfere with the emotional and sexual intimacy you experience with your partner.

Snoring can put a serious strain on a relationship. If your partner cannot sleep because of your incessant snoring, frustration and resentment can build up until it explodes.

You will know from experience that a lack of sleep can leave you irritable and less able to manage conflict. Research also indicates disturbed sleep patterns cause couples to be less appreciative and feelings of selfishness emerge.

What does science say about snoring?

Scientific studies show snoring not only creates relationship issues due to sleeplessness, but can also have a negative impact on your sex life.

Severe cases of sleep apnea, characterised by a shortness of breath that disrupts sleep, was linked to sexual dysfunction some time ago.

Researchers now think even mild forms of sleep deprivation such as snoring can affect the sexual drive and enjoyment in middle-aged and elderly men.

A study by a team of doctors at the Mayo Clinic found a correlation between snoring and reduced sexual satisfaction. Although this study did not reveal an association with the biological causes of sexual dysfunction, it is thought there could be a connection.

In order to produce testosterone, the body needs oxygen to process the hormone and sustain a heathy libido.

Because snoring is caused by a blockage in the airways, snorers may not be getting sufficient quantities of oxygen for the brain to instruct the testicles to produce hormones. The consequence of reduced testosterone is a diminished sex drive.

Studies have also shown that reduced levels of testosterone in men is also linked with low energy levels, poor concentration, fatigue and decreased strength, all of which hamper your sex life.

Erectile Dysfunction

The correlation between men who snore heavily and a loss in sexual urges has also been linked to erectile dysfunction. A medical study in Taiwan showed that 42% of men with sleep apnea were also impotent.

A lack of sleep breeds fatigue and depression which can lead to a problem with penile erection together with other vascular or neurological abnormalities.

Although snoring is mostly associated with men, several studies have shown that women also snore. According to one study published by sleepeducation.org, about 24 percent of adult women are habitual snorers.

However, further research discovered the reason for snoring in females is typically caused by another condition. Whilst most causes for snoring should not give you cause for concern, it can cause irritation, tiredness and problems with your relationship.

Below, we have detailed the reasons why women snore. If snoring is disturbing the sleep pattern of you or your partner, you should look into rectifying the issue sooner rather than later.

Pregnancy

Snoring can occur during pregnancy because of an increase in abdominal size. The uterus can press against the diaphragm and restrict the amount of air passing through to your nose and mouth.

Your estrogen levels and blood count also increase when you are pregnant. This can cause mucus to collect in your nasal passage and block the airways.

Obesity

Weight gain has been found to be a significant cause of snoring in women, especially when the distribution of fat transfers to the neck. This causes an obstruction in the throat which forces air into a smaller space whereby the throat vibrates.

Hormones

Although studies have conflicting results, it seems that some post menopausal women can develop snoring habits in relation to sleep apnea.

It is thought that female hormones protect the upper airway dilator muscles from becoming obstructed whilst you sleep. However, the decline of oestrogen and progesterone cause anatomical structures to collapse and the airways become narrow.

Exhaustion

Women with busy lifestyles can develop hypothyroidism, and exhaustion has been linked with an increase in snoring and sleep apnea. The reasons for this are unclear, but one possibility could be due to how relaxed the muscles become during an intensely deep sleep which is natural for people suffering from exhaustion.

Craniofacial features

The structure of your face could mean you develop a snoring habit later in life. Craniofacial features typically cause more snoring in men because they have a significantly larger pharynx than women. The face structure is therefore more prone to collapse.

However, it is also possible that the airways in women will narrow when the anatomical structure of your face changes as you age. When the pharynx becomes tighter there is less space for air to pass through.

The tactics you choose to prevent snoring may depend on the reason why you snore. General advice is to lose weight, avoid alcohol and try hormone replacement therapy.
SnoreWizard can also help. We have specially designed pillows and a mouthpiece which prevent the vibration of soft tissues in the throat and neck.

The stop snoring mouthpiece opens the airways to allow more air through, whilst the snore pillow levels out your neck in order to reduce the pressure on your diaphragm.

If you’ve developed a snoring habit that is disrupting the sleep of you and/or your partner, SnoreWizard can help. For a good night’s sleep, contact us today.

People that snore on a regular basis usually have disruptive sleep patterns which lead to fatigue, irritability, depression, increased health problems and sexual dysfunction.

And it’s not only snorers that develop daytime problems from a lack of sleep; you keep your partner awake too. What’s more they suffer from the same issues mentioned above. As a consequence, relationships for snorers can often deteriorate.

Thankfully, there is a solution. And no, we don’t mean sleeping in separate rooms. The best way to stop snoring is with an anti-snoring pillow that changes your posture.

What causes snoring?

When you sleep the neck muscles relax. In some sleeping postures, most notably the supine position, on your back, the upper airways in your throat and nose become too narrow and cause the surrounding tissues to vibrate.

Snoring is more prevalent in people that sleep on their back, although not everyone that sleeps in the supine position snores. People that snore tend to have enlarged tonsils, or your tongue falls back and partially blocks the airways in your throat.

Anatomically, snoring can also be caused by the shape of your nose or jaw. If the structure of the temporomandibular joint, the tissue that spans from the temple to the jaw, is stretched while you sleep, it can narrow the airways in your throat and nose.

There are several other reasons for why people snore; age, obesity, nasal problems and alcohol can trigger snoring episodes. However, if you snore regularly, the most likely cause is because of your sleeping posture.

Change your sleeping posture

The position you adopt in bed plays a crucial role in the quality of sleep. Studies found that snorers and people that suffer from obstructive sleep apnoea (OSA), typically lay on their back.

When you sleep in the supine position, gravity forces the tongue and soft palate to fall back towards the throat. This subsequently obstructs the airways and causes breathing abnormalities.

An easy cure for snoring is to change your sleeping posture and lay on your side. In the lateral position the airways are stable and less inclined to collapse.

However, some people experience difficulty falling to sleep when they change position. When sleeping postures feel unnatural it’s much more difficulty to get comfy whereby sleep becomes inhibited.

Anti-snoring pillows

The best solution for snorers that can only rest on your back at night, is to adjust the position of the chin. Your chin needs to be higher so that the airways in your throat are not too narrow. This allows air to pass freely without causing tissues to vibrate.

Anti-snoring pillows can help. They are designed with a cervical ridge that elevates the head and provides stability for the natural curve of your neck. With your head in a neutral position, you breathe naturally.

The anti-snore pillow manufactured by Snorewizard is made from memory foam which moulds into the natural contours of your head and neck. Subsequently, the weight of your head is evenly distributed so that it holds in a natural position and prevents snoring.

There is no point inviting health or relationship problems just because you can only sleep on your back. If you’re a regular snorer, purchase an anti-snore pillow and treat yourself, and your partner, to a good night’s sleep.

What you eat in the last few hours before you go to bed can impact on how well you sleep that night. As a general rule of thumb, one must avoid caffeine and rich and heavy foods least 4 hours before you retire for the evening. But what can you add to your late afternoon diet to promote a dreamy snore-free slumber? The Snorewizard editor investigates:

Chamomile teaLong renowned for promoting a good night’s sleep, Molecular Medicine Reports notes: “Chamomile is widely regarded as a mild tranquilizer and sleep-inducer. Sedative effects may be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain”. A hot cup of chamomile tea is best enjoyed around 30 minutes before bedtime, to make the most of its shut-eye boosting benefits.

Almond milkNeed a hot, milky drink before bed? The lactose found it cow’s milk can trigger congestion and phlegm production, raising the chances of snoring in people with lactose intolerance. Unfortunately, many dairy products have the same result, bye bye night time chocolate snacking! Opt for almond milk to avoid the problem. Other rice, oat and soy milk will do if almond milk is not to your taste. Cocoa optional!

Oily fishEnjoying a tasty fish supper of salmon, trout or mackerel in the evening will not only be delicious gilled or roasted, can ease inflammation throughout the body. Inflammation can cause nasal passages to close, making snoring an inevitability. According to thehealthline.com, the benefits of fish oil for heart health include: Lowering cholesterol levels and triglycerides, reducing blood pressure and eliminating plaques.

OnionsOnions are natural decongestants and are also packed with anti-oxidants. Strong, aromatic foods like onion including garlic and horseradish can help prevent snoring by drying out your nose, reducing congestion. Some claim that these foods also reduce swelling in your tonsils, preventing sleep apnoea. Onions can also add a hot, sweet and sharp crunch to your favourite summer salad.

HoneyHoney relaxes and soothes the throat, and also reduces swelling which is why it’s been used for common cough and cold treatments for centuries – why not stir a spoonful in your chamomile tea or dairy-free milky drink before bed to beat snoring.

If snoring has been an ongoing problem for you or your partner, have you considered trying Snorewizard The Snorewizard mouthpiece is a simple and effective mandibular advancement device which has been designed and made in the UK. Snoring is caused by vibrations of the soft tissue at the back of the throat and neck and, once in the mouth, the Snorewizard moves the lower jaw slightly forward which opens up the airway at the back of the throat, reducing and in most cases stopping the vibration. Unlike the boil to fit mandibular advancement devices the Snorewizard comes ready to use. To try Snorewizard today, visit www.snorewizard.com/order-now

Summer is well a truly in full swing, isn’t it just the most optimistic time of year? The season is full of promise, carefree days and highly anticipated summer holidays abroad. Not all of us share this optimistic view of the summer as it can be hellish sharing a room with a snorer at home and on holiday. If you’re on a jet set countdown and feeling anxious about sleeping arrangements then perhaps our blog on Holiday Tips For Snorers will be of help.

Stay cool

When booking your holiday accommodation, be sure to check that your room has good ventilation. A stuffy, hot and dry room isn’t the ideal place to drift off easily. Additionally, nasal congestion can cause snoring, and these conditions are only made worse if the air in your room is too dry. Hot dry air can further irritate your nasal passages – this irritation can also cause snoring to intensify.

Drink moderately

When on holiday we recommend you enjoy yourself but drink moderately. Alcohol relaxes the muscles in the throat, and makes snoring more likely. Keep your alcohol consumption moderateand drink no closer than three hours before bedtimeto avoid having alcohol interfere with your sleep and increase your risk of snoring.

Be active

Keeping active on holiday will not only boost your mood but it will aid drifting off naturally at night-time. Mix up your sunbathing sessions with regular walks and swimming. Aerobic exercises use large muscle groups to move at a steady, rhythmic pace. This type of exercise works your heart and lungs, improving their endurance. This helps your body use oxygen more efficiently and will help reduce snoring.

Trial Snorewizard

If snoring is causing problems for you or your partner, try Snorewizard before you go on holiday to see if it works for you. We are so confident that Snorewizardwill workwe offer a no-questions-asked 30 day money-back guarantee.The Snorewizard mouthpiece is a simple and effective mandibular advancement device which has been designed and made in the UK. Snoring is caused by vibrations of the soft tissue at the back of the throat and neck and, once in the mouth, the Snorewizard moves the lower jaw slightly forward which opens up the airway at the back of the throat, reducing and in most cases stopping the vibration.Unlike the boil to fit mandibular advancement devices the Snorewizard comes ready to use.

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While we slowly adjust to the clocks changing and we enjoy our lighter mornings, we’re turning our focus to the promise of sandy beaches, carefree days and an escape from the rat race this summer. We decided to research the best summer holiday destinations for over 50s, to make life a little easier for our readers when the time comes to book that all-important holiday. As many as 30% of people aged thirty and older snore regularly, and this increases with age, with 40% of middle aged people complaining of snoring issues. We believe nothing should get in the way of enjoying a holiday, even bothersome snoring!

The Canary Islands

The promise of year-round sun is often the reason so many Britons flock to the Canaries each year – not only that – the small group of islands also boast some of the most beautiful beaches in the world. Whether you choose Tenerife with its bountiful lush landscape, Gran Canariafor its seemingly never-ending swathe of sand dunes, Lanzarote for its volcanic sceneryor the less crowded Fuerteventura for a quieter but by no means less stunning getaway, The Canaries deliver thehassle-free beach holiday over 50s are looking for.

Croatia

The pretty historic towns and villages of Croatia have seen a recent upsurge in popularity for those who are seeking out history, culture and some of the best seafood the world has on offer. Enjoy rugged coastline walks in Zagreb, Split and Dubrovnik or indulge in the rustic charm of islands Korcula, Rab and Brac. Flights times are short which is ideal for those whofind sitting for long periods of time difficult. In a mere 2 hour and 30 minutes, you can be sipping wine over-looking a glorious Croatian sunset in next to no time.

Barbados

Ifa Caribbean paradise is more your flavour then the stunning shores of Barbados will certainly deliver. Picture-perfect shorelines, exotic Bajan cuisine and rum flavoured cocktails are all on the menu in Barbados. Enjoy a slower-paced way of life on the beach or delve into the rainforest or coral reefs for a more action-packed adventure. Be as social or shy as you want in Barbados, you make the rules.

If the idea of sharing a holiday as a snorer, or indeed the partner of a snorer fills you with dread, consider trialling Snorewizard before you jet off. Statistics tell us you are more likely to snore if you’re over 50. We are so confident that Snorewizardwill workwe offer a no-questions-asked 30 day money-back guarantee. Our aim is to prevent the need for couples to sleep in separate rooms due to troublesome snoring, including holiday accommodation! Try Snorewizard today, click here to purchase.

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Getting better sleep or just more sleep may be easier said than done, but sleep could be the key to reaching a whole host of New Year’s goals.

Whether you’ve pledged to read more, drink less, make more time for friends and family take up a new hobby or eliminate stress from your day-to-day, adequate rest will make a positive impact on virtually every part of your life.

Why? Because when we’ve slept well, it’s easier to make positive choices. When our minds and bodies are well rested, we feel energized and more creative, more active and less passive in everything we do.

Focus on sleep – invest in rest – and everything else will follow more easily. So how do we do this?

Dry January and Beyond

Start now, and give it a month, or longer ideally. You might get off to sleep quicker when you’ve had a drink or two, but this is a false economy. As the night wears on, you will spend more time in a less restful stage of sleep (the Rapid Eye Movement stage) than you would have done on an alcohol-free night. This is why you might wake feeling sluggish even after sleeping longer than usual.

Make your bedroomyour sanctuary

Resist the urge to use your bedroom as a dumping ground. Think about how luxurious it feels to spend a night in a lovely hotel: how a well-lit, clean, fragrant and orderly bedroom virtually promises a beautiful night’s sleep. Style your bedroom on this premise – invest time in making it a safe, soothing place to be – and see if this makes a difference. If you can’t splash out on expensive sheets, treat yourself to some quality pyjamas in an all-natural fibre.

Break some bad habits

Better sleep is often the unexpected benefit to ditching bad habits like smoking or eating late. Caffeine can cause sleep issues even twelve hours after your morning cappuccino, so try switching to decaf, and bear in mind that smoking is also a stimulant that can play havoc with our sleep. Big, heavy meals eaten late can keep you awake with indigestion and refined carbs like white rice and pasta can trigger wakeful periods at night too.

Unwind the body and mind

Practice some simple yoga stretches before bed to wring out the body, relax any tight muscles and bring the body to a more restful state before bedding down. You needn’t join a class – check out what apps are available for guidance through some restorative poses and stretches. If you need to carve out some time to switch off before bed a mindfulness app or CD could be worth trying, where a soothing voice offers calming visualisations to work through before climbing between the sheets. If this doesn’t work for you, think about whether there’s a musical genre you find relaxing.

Use Aromatherapy

Lavender oil aromatherapy can calm the nervous system, lower blood pressure and heart rate, and it can even change brain waves to operate in a more relaxed state.
Unsurprisingly, lavender can also help with mild insomnia and provide better quality of sleep. Use an oil diffuser, place a few drops onto your pillowcase or dab some onto a handkerchief to keep under your pillow.

If your sleep is affected by you or your partners snoring, read our FAQs which may answer any queries you may have about Snorewizard. Alternatively, call us today on 0800 5283278 to speak to one of our experts.

Are you accustomed to noise or do you need absolute silence? If you need background noise to get to sleep, a white noise machine or even a white noise app on your phone could be the solution. Apps tend to offer a range of noises from waterfalls to rain and fan noises, and can be set to play constantly or to switch off after a certain amount of time. If you need silence, consider whether a different bedroom in the house would be quieter if you have the choice of rooms, or experiment with earplugs.

Light

Invest in blackout curtains or blinds (you can buy blackout fabric which clips to the back of your existing curtains) if streetlight glow is affecting the quality of your sleep. Assess your room and landing for LED lights and charge your phone well away from your bedside overnight.

Clutter

The bedroom can become dumping grounds for the household as it’s one of the rooms that guests are less likely to see! Stick to the mantra, ‘tidy home, tidy mind’ and invest some time in making your sleep space an orderly and altogether more calming one. This is especially important if your bedroom doubles up as a home-office.

Mattress and Bedding

Is it time for a new mattress? Are you sleeping on a hand-me down? Mattresses are supposed to last eight years before they need replacing and sleeping on one that’s past its prime could be causing all manner of aches, pains and sleep issues. Likewise, investing in really nice bed linen can make a world of difference to how relaxed you feel when you slip between the sheets. Look for 100% cotton and a high thread count. If you can’t stretch to bed linen, upgrade your pyjamas!

Heating

Are you waking up a little chilly or tossing the covers off in a sweat every night? Negotiate with your bed-fellow if you share a bed, and work out whether there’s a better temperature for your bedroom. This may involve some thermostat adjustments, a change to your bedding, or even moving the bed away from or closer to windows or radiators.

Where was the nicest bed or bedroom you ever slept in? This is your benchmark. You may not have the budget to purchase a four-poster bed, floor-to-ceiling curtains or piles of Egyptian cotton linen, but the chances are you can make a few changes to your bedroom to help bring about more soothing, sleep-promoting associations.

Continuing from our last blog, we look at simple and natural ways you can benefit from a restful and restorative night’s sleep.

Limit Caffeine

Adenosine is a bodily substance that makes us feel sleepy, but caffeine is an adenosine receptor antagonist. Educate yourself in caffeine levels and make a few adjustments to your daily intake. Bear in mind that caffeine is a drug with a half-life of 3-5 hours, so it can take anything up to 14 hours to eliminate its effects from your system. As little as 100mg of caffeine in the morning – a medium sized cup of coffee – can interrupt your sleep at the end of the day. Millions of us metabolize caffeine more slowly than others, so that rush you need mid-morning can sometimes be deferred.

Try Aromatherapy

Lavender oil is specifically useful in promoting light sleep, whilst chamomile oil treats anxiety and can act as a mild sedative. Add a few drops of either or both to your bedtime bath, or burn a little oil in a diffuser to create a calming atmosphere in your bedroom before you climb into bed. Herbs like lemon balm, passion flower, magnolia and valerian root are other natural antidotes to sleeplessness, so look for teas, creams and supplements with these ingredients in your local health food shop. Supplements are another avenue to explore if you’re struggling to wind down at night. Magnesium is a calmative mineral which can encourage sleep, plus it’s non-addictive, unlike some prescription sleeping pills.

Eat for Sleep

We’ve already discussed how melatonin promotes deep sleep, but did you know you can boost your daily dose by eating the right foods? Eating melatonin-rich foods can help reset your circadian rhythm and deepen your REM sleep stage (where a lot of the best repair work takes place.) Flax, pumpkin and poppy seeds are all melatonin-rich, as are cherries, eggs, bananas and lentils.

Be Consistent

Getting up and going to bed at the same time every day will reinforce your body’s sensitive sleep-wake cycle, and helps you sleep better in the long term. It might be a hard resolution to stick to at weekends, but the more consistent you are, the quicker your mind and body will learn when to feel sleepy and when to become alert again. One condition, though: if you struggle to fall asleep, give yourself 15 minutes and if you’re still awake, do something to help you to nod off. Read a book, put the radio on low or adjust your pillows.

Try SnoreWizard

If your sleep cycle is disturbed by your own snoring, then we recommend trying an anti-snoring mouth guard which is designed to move your lower jaw slightly forward while you sleep. This opens the airway at the back of the throat, reducing or completely ceasing the vibration which causes troublesome snoring sounds which can disturb restorative REM sleep. To buy SnoreWizard, which includes a money back guarantee, click here.